Debraweads skrev:Ive been trying to read up on the suggested reps and sets for a natural bodybuilder to gain size and strength. I realize doing low reps or high reps will work as long as you fluctuate workouts or cycle them.
Is there any specific range or sets per bodypart or does anyone do a certain amount for small vs larger body parts for sets? Ive seen so many variations but trying to make sure im doing enough to help muscles grow.
Right now im doing 11-12 sets per bodypart mixed in with high rep/low reps depending on the exercise.
Is there a threshold that I dont want to go below for sets so I dont lose what I have or stop gaining?
Thanks in advance for any insights
Prez
Every body reacts different to training, and it’s impossible to say excatly how many sets you should do every week. This also depends on how hard you train, how heavy you go, reps, and a lot of other stuff. If you’re new, you probably can’t train as many sets as someone who has been working out for 5+ years.
In general, i think most people can use this, but again, it depends on the individuel body:
Chest 16 sets per week
Shoulders 20 sets (for all 3 heads)
Tri- and biceps 9 sets each
Back 30 sets (lats, traps etc.)
Quads and hams 16 each
Calves 16 sets
Abs 20-30 sets